10 Tips for Maintaining Good Sleep Hygiene

How to sleep better


By Dr Julie Moltke

Sleep is one of the most important factors for your general health. Dosage gives you our best tips for maintaining a good sleep hygiene and make sure that your nights are peaceful and your days full of energy and joy

  • Have the right sleeping conditions: A cool, dark bedroom without too much artificial light.

  • Make a good sleeping habit: try to wake up and go to bed at the same time every day. If you sleep in at the weekend don’t overdo it, this will make it easier to get back to your sleeping habit.

  • Stop drinking caffeine-rich drinks including coffee and teas high on caffeine 6 hours before going to bed.

  • Do something relaxing the last hour before going to bed like reading a book or taking a bath. Make sure not to do work related work just before going to bed.  

  • Drink herbal teas like chamomile and valerian root known to help you relax.                

  • No electronics in the bedroom: Try to stay away from your phone, TV or computer the last hour going to bed as the artificial screen-light is bad for your natural sleep cycle.

  • If you are a user of CBD, try taking a dose about an hour before you go to bed.

  • Get an alarm clock and leave the phone outside the bedroom. As a bonus, this might even make you more present and improve your intimate relationship with your partner.

  • No alcohol before going to bed: A few glasses of wine might seem like a good idea if you are stressed and want to relax, but the truth is that alcohol consumption before bed decreases the quality of sleep and make you wake up more frequently during the night.

  • Exercise during the day but make sure not to do vigorous exercise the last few hours before going to bed as it will increase your levels of stress hormones and make it more difficult to fall asleep.

What is your best, personal sleep advice? Please share it with our readers to help others gain peaceful nights and healthy, happy days.